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4/22/13

By on April 21, 2013 in cross fit

Warm Up: Warmy Take 7 minutes to work clean and jerks and front squats. Xfit WOD: For time of; 30 clean and jerks (115#/75#) 100 burpees – split between partner, once bar is dropped, athlete performing burpees must stop. Allowed to start once bar is off ground. 30 front squats (115#/75#) Post time to comments.

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4/19/13

By on April 18, 2013 in cross fit

I’m skiing tomorrow, see you Monday. Warm up: Warmy Xfit WOD: 3 rounds for time of; 30 squat cleans (95#/65#) 30 deadlifts (95#/65#) 100 DU’s (3:1 singles) Post time to comments.

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4/17/13

By on April 16, 2013 in cross fit

Warm Up: Warmy 3 sets on the minute of; 20 hollow rocks 10 plank should taps (each side) 10 plank flutters (each leg) rest 30 seconds Xfit WOD: Three rounds for time of: Walking lunge, 100 ft (45#/25# plates) 50 Squats (45#/25# plates) 25 HRPU’s Post time to comments.

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4/16/13

By on April 15, 2013 in cross fit, weight lifting

This assumes the weather doesn’t get worse. Row 5 minutes Pull’s (10,8,6,6,6) Stomach IWOD: 2 minute warm up on treadmill then… at 5K pace run; 1 minute on 1 minute off :50 seconds on :50 off :40/:40 :30/:30 :20/:20 :10/:10…then back up the ladder finishing after running 1 minute Rest 5 minutes then… 3 rounds […]

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4/15/13

By on April 14, 2013 in cross fit

Warm up: Warmy Xfit WOD: For time of; 50, 40, 30, 20, 10 Burpees AbMat sit ups Post time to comments.

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